A Program for Losing Weight

How to Lose Weight

It is a fact that most people who are obese do not eat the right kind of foods. This food cannot provide people with the right kind of nutrition and give them the right type of energy. People who have a weight problem eat fattening foods, over cooked food, processed food, fast food and packaged foods.

All of these food types are calorie heavy and lack the proper nutrients that the body needs. Every person needs to be aware of foods that are dense in calories so that they do not consume more calories than they actually need. When you decide that you want to go in for a weight loss program, you need to reduce your calorific intake by 500 – 1000 calories. But also at the same time, you don’t want your calorific intake to go below 1200 calories. It’s a no-brainer – Eat high calorie foods in smaller amounts and low calorie foods in higher quantities.

My own diet-based weight loss programs do not require that you must diligently count your calories all the time. But you definitely need to be aware of the high calorie foods and avoid eating them. If you are used to eating fatty and sugary foods you may find it difficult to cut down on them altogether but you can start off gradually and then build up. To lose half a kilo of fat, you will have to reduce your calorific intake by 3400 calories. A woman might be consuming about 1800 – 2000 calories per day. So reducing your calories by 500 will move you closer to a calorific intake of 1300 – 1500 calories. For men who usually consume 2000 – 2500 calories per day, it is good to back it to 1500 – 2000 calories per day.

To ensure that you remain healthy, you should ensure that you do not consume less than 1200 calories per day. My own diet-based weight loss programs will provide you with the right amount of calories so that you start to lose weight in a natural manner. If you are a non-vegetarian, you will be eating lean protein sources such as chicken and fish. Vegetarians will be eating soups, vegetables, fruits, nuts, grains and brown rice.

Protein

A lot of clients ask me how much protein do they really need to consume everyday since we now live in a culture where pretty much everyone from young to old are advised to eat more quantities of protein especially if they do some sort of physical exercise and activity. To lose weight, you do need to consume the right amount of proteins. Usually 60 gms per day should suffice for a moderately active man or woman. The protein needs usually depends upon the nature of your work. If you work in an office and are short with a small body frame, you may need lesser amounts of protein per day. On the other hand if you are tall with a large structure and do a lot of physical work during the day, you will need to consume more gms of protein per day.

Good quality protein will impart the vitality and the energy that your body requires. The amino acids in proteins provides the amines that are vital for creating the enzymes to control your cell metabolism correctly. Proper cell metabolism is essential for controlling your weight.

Any weight loss program that restricts proteins from your diet will fail to help you lose weight and successfully remain healthy for long.

Fibers

Adding correct amount of fibers to your eating habits can bring in a new aspect to weight loss. Quality protein and fiber in every meal that you eat will improve your weight loss success. Fiber is one of the main factors for weight loss. It has a lot of health benefits and is one of the important factors for long term weight loss. Fiber does not contain any calories and being an indigestible nutrient found in carbohydrates, it gives you a feeling of bulk and a feeling of fullness thus helping you lose weight in a faster manner.

On an average, you need to consume a large amount of fiber daily – around 30 – 45 gms.

If you are suffering from obesity, then it is more than likely that you are fighting off some sort of illness or disease. My Weight loss programs will help you improve your health, maintain your weight and also detoxify your body. A weight loss program does not only help you to lose weight but also cures a lot of other symptoms that may have been troubling you. If you have constipation, then a diet-based weight loss program will completely eliminate it. If you have diabetes, reaching an ideal weight for your age and height will automatically stabilise your sugar levels. If you have acid reflux or arthritis then our weight loss program will decrease the severity of your symptoms and over time even eliminate these conditions.

Reducing Toxins

My weight loss programs are designed to flush out toxins that are present throughout your body and deep inside your cells. If you are suffering from high or low BP, then you can take it as a given that your blood pressure will start to stabilize. Diabetes patients and those suffering from other illnesses and ailments will get better over time as their weight normalizes and their diet improves.

You may ask, how can a simple eating program produce all of the above results? Well, the answer is – When you move from living an unhealthy lifestyle to following a more holistic and natural way of eating and living, then the illnesses that have created because of your lifestyle are weeded out and you return yourself back to the way nature intended you to be – healthy and full of energy, optimism and happiness!

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Krupa Parekh

Krupa Parekh is one of the best Dietitians and Nutrition Counselors in Mumbai and is the founding partner of Krupa Parekh’s Wellintra. She consults individuals, institutions and corporations on various aspects of Dietetics and ensures that her thoughts and knowledge reaches out to everyone with the help of her blog. She can be reached on krupa@wellintra.com.